Wise up on water
Water is essential for life. Each of us is made up of around two-thirds water and if we don’t replenish our supplies we would survive for no more than a few days. We need water to get rid of waste products from the body and to replace lost fluid from breathing and sweating. If we don’t replace lost water we are also in danger of over-heating! Water can be obtained from drinks and from the water content of food.
What happens if I don’t drink enough?
Many people don’t even realise that they are dehydrated, because they have become so used to feeling below their best. If you feel thirsty, you are probably already dehydrated … Dehydration can leave you feeling tired, constipated nauseous and can often result in frequent headaches.
How do I know if I’m dehydrated?
A good indicator of adequate hydration is the colour of your urine! If its pale and straw coloured, you’re okay, any darker, you could probably benefit from drinking more.
How much fluid do I need?
In a moderate climate like ours, most of us need around 6-8 glasses of fluid a day to keep the balance right. If we have been sweating because it’s hot, or we’ve been exercising then our requirements increase.
Children run on water too!
Children establish drinking patterns early in their childhood, so it’s vital to teach them the importance of good hydration at an early age. Children can easily become dehydrated during hot weather and as a result of physical activity, because they have:
· a higher surface area to body mass compared to adults so are more likely to lose water by evaporation
· less developed sweating ability and kidney function
· less sensitive thirst response
Water is an excellent way for young people to replace lost fluid – as it does not contribute to weight gain or tooth decay.
In addition, water is an active ingredient to learning with studies showing that 2% dehydration causes a significant reduction (up to 10%) in concentration & behaviour, short-term memory and arithmetic efficiency.
Hydration and healthy ageing
Older people have a similar water requirement to that of younger people, but unfortunately many older people do not drink adequate amounts of water. The medical evidence for good hydration in older people shows that it can assist in the management of diabetes and help prevent pressure ulcers, constipation, urinary infections, incontinence, kidney stones, heart disease, low blood pressure, cognitive impairment, falls, poor oral health, skin conditions and many other illnesses.
Water and Cancer prevention
Studies in which the effect of water was considered found that people who maintained good levels of hydration had a reduced risk of large bowel cancer compared with people whose water intake was low. Good hydration can reduce the risk of breast cancer by 33% for pre-menopausal women and 79% for post-menopausal women.
